training plan

Project

K A R A G O U C H E R ’S 1 0 - W E E K H A L F M A R AT H O N T R A I N I N G P L A N

PROJECT 1:59 KARA GOUCHER FOR

I’m excited to provide this 1:59 half-marathon training plan. We all have goals that we set for ourselves and sometimes we need a little help and motivation to achieve them. I hope that I can be that extra push for everyone trying to break 2 hours in the half-marathon. This ten week plan gives you a lot of flexibility to fit the training into your personal schedule. The hard days are there for you to follow, but the easy days can be individualized to your needs. I love seeing other people achieve their goals and I hope that this training plan helps a lot of people go sub 2! Of the 240,000 Strava athletes who have run a half marathon last year, over half of them ran their race under 2 hours. You can do it, too!

P R O J ECT 1: 59 / Half Marathon / 10-week Training Plan

WEEK

01 Training starts now! This first week gives our bodies a little prep for what’s to come. It should be light, fun, and achievable. Average weekly mileage of Strava 2 hour half marathoners is about 17 miles. Make sure to tailor this program to your own weekly needs.

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Recovery Day 0 - 6 miles

Turnover Day 4 - 8 miles


Tempo Day 5 - 9 miles



Long Run Day 6 miles

Easy recovery run or off

Easy run with strides.


Easy warmup 1-2 miles



Long Run. Aim for at least 6 miles. Run as close to 10:00 min mile pace or under if possible.

Aim for 10x 100 meters at faster than race pace.

Fartlek Swedish for “speed play” (4x): 3 min / 8:30 mi pace / 3 min recovery 2 min / 8:15 mi pace / 2 min recovery 1 min / sub-8 min mi pace / 1 min recovery Cool down as necessary

WEEK

02 Hello everyone! This week we are starting to build on our speed and workouts from last week. We are going to get a little strength from the hills and give our bodies a heads up on goal race pace!

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Easy warmup: 1-2 miles





Aim for at least 7 miles. Run as close to 9:55 minute mile pace or under if possible.

8 x hill. Hill should be 40-60 seconds long. Think tall, efficient and fast as you run up the hill. Jog down slow. Cool down as necessary

Practice goal race pace. Easy warmup. 3-4 × 1200meters (3 laps of the track) or a mile (4 laps) at goal race pace of 9:09. Only go the full mile if you are feeling in control. If the pace feels hot, run 3 × 1200. If it feels controlled, run 4 x mile. Jog a quarter mile or 400 meter in-between each set. Cool down as necessary

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03 Our fitness is building! This week, float through the quarters and feel in control on the tempo. Notice that our long run is getting a little longer. You can do this!

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Aim for at least 8 miles. Run as close to 9:50 minute pace or under if possible.

6 - 8 400 meters (1 lap) on the track or .25 (quarter mile) repeats at least 1 minute faster than goal pace, so 8:09 minute per mile. Aim for 2:02 per quarter or faster. Jog 400 meters or a quarter mile between each set. Cool down as necessary

3 miles at 20 seconds slower than goal pace. Shoot for 9:29 pace per mile. Stay steady. If you feel great, you can stretch out the final half mile of the tempo. Feel in control and fluid. Cool down as necessary


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04 We are getting more comfortable with race pace this week. Make sure that you are hydrating well and getting good rest. You are doing great!


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Aim for at least 9 miles. Run as close to 9:45 min mile pace or under if possible.

Aim for 10 × 100 meters at faster than race pace.

Race pace practice. Easy warmup. 5-7 × 1k (2.5 laps of the track) at race pace (5:40 per kilometer). Take a very easy 400 meters or quarter mile between sets. Cool down as necessary

WEEK

05 We are officially in the bulk of the hard training for our 1:59 half-marathon. The mix-it-up day will be a challenge, but one you can complete. Bring fluids to the long run so that you can hydrate properly during and after.

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9 - 10 x hill. Hill should be 40-60 seconds long. Think tall, efficient and fast as you run up the hill. Jog down slow. Cool down as necessary.

Mix-it-up day. 2 mile tempo at 15 seconds over goal pace (18:48 for the total time). 5-7 × 150 meters strong. Stride out and stretch the legs. Get that turnover happening. Take rest between strides as necessary, but shoot for one stride every quarter mile or 400 meters. Back to 2 mile tempo in 18:18. This will be tough as you do the 2nd tempo on tired legs. Cool down as necessary

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06 We are really starting to challenge ourselves this week. Your fitness is building after 5 solid weeks. The half-mile repeats will be tough, but should give you great confidence when you nail them. Have a great week!

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Tempo Day











6-8 × 400 meter or a quarter mile at least 1:20 faster than goal pace, so 7:49 minute mile pace. Aim for 1:57 per quarter or faster. Jog a quarter between each set. Cool down as necessary

Race pace day. 8 × 800 meters (2 laps) or half-milers at 9:09 minute mile pace (4:34 for each repeat). Take 1 minute rest between each set. You should feel on top of this. It will get harder toward the end, but you should be able to finish strongly. Cool down as necessary


WEEK

07 Hello 1:59 half-marathoners. We have a tempo cutdown this week. You will rock it! Note the dip in our long run. Take advantage of a slightly shorter day, we will be going longer next week.


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Tempo Day : Tempo Cutdown 7 - 10 miles











Aim for 10 × 100 meters at faster than race pace.

Tempo cutdown. 4 mile tempo run cutting down 10 seconds per mile each mile. First mile should be 9:29, then 9:19, then 9:09, and finally 8:59.

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Cool down as necessary WEEK

08 Get ready as this will be our hardest week of the training block. Make sure that you are eating well and hydrating properly. Sunday will be your longest run of the training block. Be confident, you have done the work to do this!

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9-10 x hill. Hill should be 40-60 seconds long. Think tall, efficient, and fast as you run up the hill. Jog down slow. Cool down as necessary

Getting ready to rumble! 3 × 2 mile repeats. First mile of each repeat should be 10 seconds slower than race pace so 9:19, second mile should be 10 seconds faster than race pace so 8:59. Total time for the 2 miles should be right at race pace 18:18. Jog an easy 3 minutes between sets. Cool down as needed. Big day!

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09 This week we have our last hard session. Do not be intimidated. You can do this, stay mental strong and you will be fine! We are starting our taper, enjoy the shorter long run!

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Aim for 8 miles. Run comfortable, whatever that pace is. It can be slower than previous long runs if need be. Remember, you are tapering!

4-6 × 400 meter or a quarter mile at least 1:20 faster than goal pace, so 7:49 minute mile pace. Aim for 1:57 per quarter or faster. Jog a quarter between each set. Cool down as necessary

Last hard session! 6 miles of continuous running. Each mile of the run should consist of 1200 meters or 3/4 of a mile at 10 seconds slower than goal pace so 1200 meters in 6:59, followed by a 400 meter at 10 minute mile pace so the 400 meters should be in 2:30. Total time for each mile should be 9:29 and total for the 6 miles should be 56:54. This will get tough but you can do it! Cool down as necessary



WEEK

10 Rest and rumble. Thank you so much for trusting me for this training block. Have a fun taper week- note the shorter strides. Don’t be afraid to take a few days off this week. You are prepared well (check your Strava Training Log!), your goal is in your grasp. Have an awesome race!

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Aim for 6 × 100 meters at faster than race pace. 4-6 miles total.





Fun fast day. 2 x one mile at race pace, so 9:09 each. Quarter mile jog between the miles. Jog another quarter after the miles and then do 2 x 800 meters or half-milers at goal pace in 4:34. Again, take a quarter mile jog between sets.

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Race Day You are ready!

Cool down as necessary

PRO JECT 1: 59

Tips & Tricks from Kara

Fuel your body for performance

Crosstrain

Reflect on the work

When you are training for a half-marathon,

I do enjoy doing core/weight training and

Each week as you build up toward your half

stretching. Take the time to do a core or

marathon, keep looking back and

weight routine that you like twice a week. I

reviewing the progress you’ve made. You

recommend doing it on your hard days so

are doing the work to achieve your goal.

that you get full recovery on your easy

Remember on race day, you are only asking

days, but fit it in where it makes sense for

your body to do something you have done

you. Take the time to stretch the night

the preparation for. So believe in yourself

before hard sessions so that you go to bed

and go get it!

you need to make sure that you are getting plenty of good carbs and hydration. I am a big fan of Nuun for making sure that I am sipping on electrolytes all day. And I love rice and rice noodle stir fries to get in my good carbs. Lots of veggies to get good fiber nutrients too!

loose and limber. And do some strides and leg swings before your hard sessions, it will help you body be ready to do the work!

K A RA G O U C H E R FOR